Single Leg – Pelvic Lift (Parallel)

Equipment: Reformer
Category: Leg Work
Level: Intermediate
Body position: Supine
Repetitions: 4–6 each side
Springs: 1 Red + 1 Blue – 2 Red
Headrest: Down
Footbar: High

Starting position

Start in bridge with both feet, extend one leg straight up to ceiling

Instructions

Press the carriage out and in with the supporting leg while maintaining level pelvis. Return, switch legs, then roll down

Teaching cues

Keep pelvis level side to side

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More Bridging or Pelvic Lift variations

Bridge – Articulation (Ball Between Thighs) · Beginner
Bridge – Articulation (Magic Circle) · Beginner
Bridge – Flat Back + Carriage Press · Beginner
Bridge – Flat Back + Carriage Press (Magic Circle) · Beginner
Bridge – Flat Back Lift (Magic Circle) · Beginner
Bridge – Heel lifting (Ball Between Thighs) · Intermediate
Bridge – Hold + Pulse (Ball Between Thighs) · Beginner
Bridging – Articulation (Stable Carriage) · Beginner
Bridging – Flat Back (Stable Carriage) · Beginner
Bridging – Marching · Intermediate
Bridging – Single Leg Toe Tap · Intermediate
Single Leg Bridge – Circles (Stable Carriage) · Intermediate
Single Leg – Bridge Hold · Intermediate
Single Leg – Pelvic Lift (External Rotation) · Intermediate

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